Pushups are a basic body-weight exercise used in physical education classes, athletic training facilities and military training. Pushups develop muscular strength and endurance in the triceps, pectoral muscles (chest), shoulders, upper back and the core. Though the fully extended, on-toe version of the pushup is your ultimate goal, there are several easier ways to perform pushups that will gradually increase your upper-body strength.
Wall Pushups
Step 1
Stand approximately 2 feet from the wall and extend your arms in front of your body at shoulder height. Your palms will be flat on the wall with your elbows pointing down towards the floor.
Step 2
Maintaining a straight line from your head through your heels, bend your elbows. Slowly lean forward until your nose touches the wall. Press through your palms and return to the start position.
Step 3
Perform one to three sets of 10 repetitions. Pushups performed vertically against a wall significantly reduce the amount of body weight pushed, thus reducing the pressure exerted on wrists, elbows, upper back, shoulders and abdominals.
Bench Pushups
Step 1
Brace a weight bench, sturdy chair or coffee table so that it is anchored securely and unable to slide. You can also use the third step on a flight of stairs.
Step 2
Place your hands on the bench just outside shoulder-width apart with arms fully extended, abdominals tight and palms flat. Walk your legs out until your body is in a straight line from your head through your heels.
Step 3
Rise up on your toes, then slowly lower your body toward the bench until your chest touches, maintaining a straight back. Press through your palms and straighten your arms to return to start position.
Step 4
Repeat for one to three sets of 10 repetitions.
Knee Pushups
Step 1
Kneel down on your mat or the floor, then walk your arms forward so that your body forms a straight line from the top of your head, through your spine and down through your knees. Place your hands just outside shoulder-width apart. Draw in your abdominals.
Step 2
Slowly lower your body towards the floor, as low as you can without touching while maintaining a straight back. Press through your palms as you straighten your arms and push your body up to the start position.
Step 3
Repeat for one to three sets of 10 repetitions.
Tips and Warnings
- One of the most common complaints about pushups is pain in the wrist. Try performing your push-ups from your knuckles. Hex-shaped dumb bells can also serve as pushup stands and allow your wrists to maintain a straight position. Receive the full benefits of pushup strengthening by utilizing full range of motion. Go as low as you can and completely straighten your arms when you come up. Perform your push-ups slowly, using controlled movements. Concentrate on feeling the muscles of your chest, back and shoulders working. Avoid allowing your head to hang, your stomach to sag, or your butt to elevate--always maintain a flat back.
Things You'll Need
- Non-slip cushioned floor mat or carpeted floor
- Bench or sturdy chair
- Comfortable clothing
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